Program Description
To build muscle and increase strength , as we know a stronger muscle is a bigger muscle and a bigger muscle is a stronger muscle
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJan 17, 2024 08:34
- Last EditedSep 06, 2024 12:52
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
9 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Pec Deck (Machine)
1
10 reps
RPE 10
5
Skull Crusher
1
9 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
9 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Pec Deck (Machine)
1
10 reps
RPE 10
5
Skull Crusher
1
9 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
9 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Pec Deck (Machine)
1
10 reps
RPE 10
5
Skull Crusher
1
9 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
9 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Pec Deck (Machine)
1
10 reps
RPE 10
5
Skull Crusher
1
9 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
9 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Pec Deck (Machine)
1
10 reps
RPE 10
5
Skull Crusher
1
9 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
9 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Pec Deck (Machine)
1
10 reps
RPE 10
5
Skull Crusher
1
9 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
9 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Pec Deck (Machine)
1
10 reps
RPE 10
5
Skull Crusher
1
9 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
9 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Pec Deck (Machine)
1
10 reps
RPE 10
5
Skull Crusher
1
9 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
9 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Pec Deck (Machine)
1
10 reps
RPE 10
5
Skull Crusher
1
9 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
9 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Pec Deck (Machine)
1
10 reps
RPE 10
5
Skull Crusher
1
9 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
9 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Pec Deck (Machine)
1
10 reps
RPE 10
5
Skull Crusher
1
9 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
9 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Pec Deck (Machine)
1
10 reps
RPE 10
5
Skull Crusher
1
9 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
9 reps
RPE 10
2
Chest Supported Row (Machine)
2
9 reps
RPE 10
3
Seated Row (Cable)
2
9 reps
RPE 10
4
Lat Pulldown
1
9 reps
RPE 10
5
Reverse Pec Deck
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
9 reps
RPE 10
2
Chest Supported Row (Machine)
2
9 reps
RPE 10
3
Seated Row (Cable)
2
9 reps
RPE 10
4
Lat Pulldown
1
9 reps
RPE 10
5
Reverse Pec Deck
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
9 reps
RPE 10
2
Chest Supported Row (Machine)
2
9 reps
RPE 10
3
Seated Row (Cable)
2
9 reps
RPE 10
4
Lat Pulldown
1
9 reps
RPE 10
5
Reverse Pec Deck
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
9 reps
RPE 10
2
Chest Supported Row (Machine)
2
9 reps
RPE 10
3
Seated Row (Cable)
2
9 reps
RPE 10
4
Lat Pulldown
1
9 reps
RPE 10
5
Reverse Pec Deck
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
9 reps
RPE 10
2
Chest Supported Row (Machine)
2
9 reps
RPE 10
3
Seated Row (Cable)
2
9 reps
RPE 10
4
Lat Pulldown
1
9 reps
RPE 10
5
Reverse Pec Deck
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
9 reps
RPE 10
2
Chest Supported Row (Machine)
2
9 reps
RPE 10
3
Seated Row (Cable)
2
9 reps
RPE 10
4
Lat Pulldown
1
9 reps
RPE 10
5
Reverse Pec Deck
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
9 reps
RPE 10
2
Chest Supported Row (Machine)
2
9 reps
RPE 10
3
Seated Row (Cable)
2
9 reps
RPE 10
4
Lat Pulldown
1
9 reps
RPE 10
5
Reverse Pec Deck
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
9 reps
RPE 10
2
Chest Supported Row (Machine)
2
9 reps
RPE 10
3
Seated Row (Cable)
2
9 reps
RPE 10
4
Lat Pulldown
1
9 reps
RPE 10
5
Reverse Pec Deck
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
9 reps
RPE 10
2
Chest Supported Row (Machine)
2
9 reps
RPE 10
3
Seated Row (Cable)
2
9 reps
RPE 10
4
Lat Pulldown
1
9 reps
RPE 10
5
Reverse Pec Deck
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
9 reps
RPE 10
2
Chest Supported Row (Machine)
2
9 reps
RPE 10
3
Seated Row (Cable)
2
9 reps
RPE 10
4
Lat Pulldown
1
9 reps
RPE 10
5
Reverse Pec Deck
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
9 reps
RPE 10
2
Chest Supported Row (Machine)
2
9 reps
RPE 10
3
Seated Row (Cable)
2
9 reps
RPE 10
4
Lat Pulldown
1
9 reps
RPE 10
5
Reverse Pec Deck
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
9 reps
RPE 10
2
Chest Supported Row (Machine)
2
9 reps
RPE 10
3
Seated Row (Cable)
2
9 reps
RPE 10
4
Lat Pulldown
1
9 reps
RPE 10
5
Reverse Pec Deck
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
2
Bicep Curl (Cable)
1
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10 reps
RPE 10
5
Hammer Curl
1
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
2
Bicep Curl (Cable)
1
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10 reps
RPE 10
5
Hammer Curl
1
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
2
Bicep Curl (Cable)
1
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10 reps
RPE 10
5
Hammer Curl
1
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
2
Bicep Curl (Cable)
1
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10 reps
RPE 10
5
Hammer Curl
1
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
2
Bicep Curl (Cable)
1
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10 reps
RPE 10
5
Hammer Curl
1
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
2
Bicep Curl (Cable)
1
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10 reps
RPE 10
5
Hammer Curl
1
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
2
Bicep Curl (Cable)
1
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10 reps
RPE 10
5
Hammer Curl
1
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
2
Bicep Curl (Cable)
1
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10 reps
RPE 10
5
Hammer Curl
1
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
2
Bicep Curl (Cable)
1
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10 reps
RPE 10
5
Hammer Curl
1
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
2
Bicep Curl (Cable)
1
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10 reps
RPE 10
5
Hammer Curl
1
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
2
Bicep Curl (Cable)
1
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10 reps
RPE 10
5
Hammer Curl
1
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
2
Bicep Curl (Cable)
1
3
Lateral Raise (Cable)
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
10 reps
RPE 10
5
Hammer Curl
1
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
9 reps
RPE 10
2
Leg Press
2
10 reps
RPE 10
3
Leg Curl
2
12 reps
RPE 10
4
Leg Extension
2
12 reps
RPE 10
5
Standing Calf Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12 reps
RPE 10
2
Stiff Leg Deadlift
1
9 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
4
Leg Extension
2
12 reps
RPE 10
5
Standing Calf Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
9 reps
RPE 10
2
Leg Press
2
10 reps
RPE 10
3
Leg Curl
2
12 reps
RPE 10
4
Leg Extension
2
12 reps
RPE 10
5
Standing Calf Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12 reps
RPE 10
2
Stiff Leg Deadlift
1
9 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
4
Leg Extension
2
12 reps
RPE 10
5
Standing Calf Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
9 reps
RPE 10
2
Leg Press
2
10 reps
RPE 10
3
Leg Curl
2
12 reps
RPE 10
4
Leg Extension
2
12 reps
RPE 10
5
Standing Calf Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12 reps
RPE 10
2
Stiff Leg Deadlift
1
9 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
4
Leg Extension
2
12 reps
RPE 10
5
Standing Calf Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
9 reps
RPE 10
2
Leg Press
2
10 reps
RPE 10
3
Leg Curl
2
12 reps
RPE 10
4
Leg Extension
2
12 reps
RPE 10
5
Standing Calf Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12 reps
RPE 10
2
Stiff Leg Deadlift
1
9 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
4
Leg Extension
2
12 reps
RPE 10
5
Standing Calf Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
9 reps
RPE 10
2
Leg Press
2
10 reps
RPE 10
3
Leg Curl
2
12 reps
RPE 10
4
Leg Extension
2
12 reps
RPE 10
5
Standing Calf Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12 reps
RPE 10
2
Stiff Leg Deadlift
1
9 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
4
Leg Extension
2
12 reps
RPE 10
5
Standing Calf Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
9 reps
RPE 10
2
Leg Press
2
10 reps
RPE 10
3
Leg Curl
2
12 reps
RPE 10
4
Leg Extension
2
12 reps
RPE 10
5
Standing Calf Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
12 reps
RPE 10
2
Stiff Leg Deadlift
1
9 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
4
Leg Extension
2
12 reps
RPE 10
5
Standing Calf Raise
2
12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)2 Sets
8 Reps
@10
2
Chest Press (Machine)2 Sets
9 Reps
@10
3
Tricep Pushdown (Cable)2 Sets
10 Reps
@10
4
Pec Deck (Machine)1 Set
10 Reps
@10
5
Skull Crusher1 Set
9 Reps
@10
6
Overhead Tricep Extension (Cable)1 Set
10 Reps
@10
Day 2
1
Wide Grip Lat Pulldown2 Sets
9 Reps
@10
2
Chest Supported Row (Machine)2 Sets
9 Reps
@10
3
Seated Row (Cable)2 Sets
9 Reps
@10
4
Lat Pulldown1 Set
9 Reps
@10
5
Reverse Pec Deck2 Sets
12 Reps
@10
Day 3
1
Bicep Curl (Dumbbell)1 Set
10 Reps
@10
2
Bicep Curl (Cable)1 Set
3
Lateral Raise (Cable)2 Sets
12 Reps
@10
4
Incline Curl (Dumbbell)1 Set
10 Reps
@10
5
Hammer Curl1 Set
10 Reps
@10
6
Lateral Raise (Dumbbell)1 Set
12 Reps
@10
Day 4
1
Hack Squat1 Set
9 Reps
@10
2
Leg Press2 Sets
10 Reps
@10
3
Leg Curl2 Sets
12 Reps
@10
4
Leg Extension2 Sets
12 Reps
@10
5
Standing Calf Raise2 Sets
12 Reps
@10